- 0110 min read
Citrulline Malate: Pump, Nitric Oxide and What Research Shows
Citrulline malate for pump and performance: 6-8 g dosing, pre-workout timing, real evidence and how it compares to arginine. An honest athlete's guide.
citrulline malate · supplements · pump
- 0210 min read
Caffeine and Exercise: Dosage, Timing and Effects (2026)
Caffeine and exercise: how much (3-6 mg/kg), when (30-60 min before), effects on strength and endurance, tolerance and safety. Evidence-based athlete guide.
caffeine · supplements · pre-workout
- 0312 min read
Pre-Workout: What Actually Works and What Is Filler
Caffeine, citrulline, beta-alanine: the ingredients that work vs the filler. How to read the label, effective doses and safety.
pre workout · supplements · caffeine
- 0411 min read
When to Take Creatine (And Why Timing Barely Matters)
Pre or post workout? With carbs? On rest days? The honest truth about creatine timing, backed by the evidence.
creatine · timing · supplements
- 0510 min read
What to Eat Before a Workout: Timing Guide (2026)
What to eat before a workout: carbs as the priority, some protein, timing 1-3 hours ahead. Pre-workout snacks, fasted training pros and cons, plus examples.
nutrition · pre-workout · nutrient timing